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Advanced winter plan for fully or half IM - no pool and gym needed!

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Advanced winter plan for fully or half IM - no pool and gym needed!


Tatjana BILL

All plans by this Coach


6 Weeks

Plan Description

This plan is for those who have no access to the pool or gym in winter. It is suited for intermediate and advanced athletes who look back at 3-4 months of training this season and 5+ years of training and racing.
The focus is on building foundational aerobic endurance, functional strength and power endurance.
- Swimming is replaced by "dry land" functional training to build swim specific muscles and stretch cord drills to maintain muscle memory.
- Plyometric exercises (jumps and squats) serve to develop power endurance and strength of key cycling and running muscles.
- Interval training builds VO2max and fatigue resistance.
- Base endurance (“diesel”) training is key to foundational aerobic fitness.
- Key parameters: HR Zone, % of FTP (power), duration and perceived exertion.

Each training in described in detail and a visual guideline is provided for each S&C session.

Six weeks are in 2:1 cycle: 2 weeks of load and 1 week of recovery training. Monday is a day off training every week. The 1st week contains an FTP test on the bike and Z2 running benchmark. In the 6th week we repeat both to evaluate the progress. By consistently following this plan you should see a serious and significant progress!

If you have any questions or would like to receive an additional consulation or individual plan, please contact me by emailing
Thank you, good luck and stay healthy, safe and motivated!
Coach Tatjana

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:50:00 02:00:00
Bike x3
03:27:00 02:00:00
Strength x2
01:25:00 00:50:00
Other x1
00:22:00 00:45:00
Custom x1
00:38:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:50:00 02:00:00
03:27:00 02:00:00
01:25:00 00:50:00
00:22:00 00:45:00
00:38:00 00:50:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tatjana Bill (Certified Elite A, Ironman, TP Level 2, TriSutto, Sport Psychology)

Coach Tatjana

Tatjana has 20+ years of coaching and racing experiece . Her qualifications include Elite long distance coach A (German Triathlon Union), Level 2 TrainingPeaks, IRONMAN and Trisutto. She is a 20x IRONMAN finisher (2xKona), ultra-trail runner, XC skier and PhD in Sport Psychology.
Tatjana wants all her athletes to experience "joy in the effort" and finish with a smile! Learn more at

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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